Warm-up & Mobility: 15 Minutes

Strength: Clean EMOM – 8 minutes at 60-65% – Focusing on taking it from the floor – 1 from High Hang + 1 from Hang (at knee) + 1 from Floor.

Conditioning: AMRAP 12
Ladder 3-6-9-12-15…

• Wall ball
• TTB

 

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift (don’t go above 75% if you are in the open) 3-3-3

Conditioning: AMRAP 15 min
Run 400m (1x), then continue AMRAP with:

• 9 Front Squat (115/75lb)
• 6 Jerks (same BB)
• 9 HR Push-ups

Warm-up & Mobility: 15 Minutes

Strength: Jerk (15 minutes to work to a heavy double)

Conditioning:

• 2 min max reps KB Clean (L+R=2 but try to stay even on both sides)

Followed by (no rest between)… 10 min AMRAP of:

• 9 HSPU
• 12 OH plate lunges (L+R=2)
• 15 Sit ups

Followed by (no rest between)… 2 min max KB Clean

Score is total KB Cleans and the rounds and reps for the 10 minute AMRAP

Finisher: Moderate weight Turkish Get-ups 10/10

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 3-3-3-3 (20 min)

Conditioning: 5 rounds for time of:

• 10 Power Cleans (135/95lb)
• 15 Pull-ups

RX is ON today.